CrossFit WOD 3/23/2021

Ring Rows/Ring Dips (5 – 5 – 5 – 5 – 5)

5 Sets:

5 Ring Rows

5 Ring Dips
*These should be challenging sets. Choose the appropriate variation to allow for that intensity.

**Execute each set with precision.

***Priority Hierarchy:

1. Form/Mechanics

2. Consistency

3. Intensity

Metcon (Time)

10 RFT:

12 Cal Row

8 Burpees Over Erg

*Substitute a bar for erg if need be

Workout of the Day

CrossFit

  • CrossFit WOD 5/7/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15

    Kneeling Hip Flexor Lifts x15

    Clean Technique
    3 Position Power Clean (1-1-1-1-1)
    Above knee, below knee, from ground
    Same weight across
    Metcon (Time)
    50-40-30-20-10

    Double Unders

    10-8-6-4-2

    Thrusters

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